Comparing Nutrients in 500 calories Pie Crust, Cookie-type, Chocolate, Ready Crust VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Weight per 500 calories

• Pie Crust, Cookie-type, Chocolate, Ready Crust: 103g
• Pie Crust, Cookie-type, Graham Cracker, Ready Crust: 100g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Pie Crust, Cookie-type, Chocolate, Ready Crust or Pie Crust, Cookie-type, Graham Cracker, Ready Crust?

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	25.5% 24.8g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	4.07% 0.065g	3.74% 0.06g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	9.46% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.2% 66.6g	49.4% 64g	130g per day for Men 19-50 years
Sugars	37.5% 27g	25% 18g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 20g	% 18g	g per day for Men 19-50 years
Fiber	7.34% 2.8g	5% 1.9g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	15.3% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.17mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.47% 0.17mg	3.55% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	5.83% 0.076mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.6% 74.4μg	16.2% 65μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.3% 1.85mg	12.3% 1.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.7% 19μg	18% 21.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	3.3% 33mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	88.4% 0.8mg	24.7% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	55.5% 4.44mg	32.4% 2.6mg	8mg per day for Men 19-50 years
Magnesium	9.84% 41.3mg	5.47% 23mg	420mg per day for Men 19-50 years
Manganese	82.3% 1.9mg	56% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17.7% 124mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	5.7% 193mg	3.3% 113mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	34.6% 520mg	31.3% 470mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.17mg	11.3% 1.25mg	11mg per day for Men 19-50 years
Water	0.14% 5.15g	0.12% 4.36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pie Crust, Cookie-type, Chocolate, Ready Crust vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Pie Crust, Cookie-type, Chocolate, Ready Crust has 1.9 times more Vitamin B1 and 1.3 times more Vitamin B2 than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.7 times more Vitamin B6 than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Vitamin B3, Vitamin B9, Vitamin E and Vitamin K per 500 kcal.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pie Crust, Cookie-type, Chocolate, Ready Crust vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Pie Crust, Cookie-type, Chocolate, Ready Crust has 3.6 times more Copper, 1.7 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 1.7 times more Potassium and 1.7 times more Zinc than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Phosphorus and Sodium per 500 kcal.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Calcium and Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Pie Crust, Cookie-type, Chocolate, Ready Crust has 1.3 times more Omega 6, 1.5 times more Sugars, 1.5 times more Fiber and 1.2 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Energy, Fat, Saturated Fat and Carbohydrate per 500 kcal.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.